White Bread vs. Chickpeas
Nutrition comparison of White Bread and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and chickpeas:
- Both white bread and chickpeas are high in calcium, calories, dietary fiber, iron and protein.
- Chickpea is a great source of potassium.
- White bread has more thiamin, riboflavin and niacin.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and chickpeas are high in calories. White bread has 45% more calories than chickpea - white bread has 238 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, white bread is heavier in carbs, lighter in fat and similar to chickpeas for protein. White bread has a macronutrient ratio of 18:74:8 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Chickpeas | |
|---|---|---|
| Protein | 18% | 21% |
| Carbohydrates | 74% | 65% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and chickpea has 38% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both white bread and chickpeas are high in dietary fiber. White bread has 21% more dietary fiber than chickpea - white bread has 9.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
White bread and chickpeas contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both white bread and chickpeas are high in protein. White bread has 20% more protein than chickpea - white bread has 10.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both white bread and chickpeas are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both white bread and chickpeas are low in trans fat - white bread has 0.03g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than white bread - chickpea has 1.3mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Chickpeas and white bread contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and chickpeas contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
White bread and chickpeas contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and niacin. Both white bread and chickpeas contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| White Bread | Chickpeas | |
|---|---|---|
| Thiamin | 0.51 MG | 0.116 MG |
| Riboflavin | 0.255 MG | 0.063 MG |
| Niacin | 4.455 MG | 0.526 MG |
| Pantothenic acid | 0.455 MG | 0.286 MG |
| Vitamin B6 | 0.08 MG | 0.139 MG |
| Folate | 127 UG | 172 UG |
Minerals
calcium
Both white bread and chickpeas are high in calcium. White bread has 12 times more calcium than chickpea - white bread has 684mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both white bread and chickpeas are high in iron. White bread has 69% more iron than chickpea - white bread has 4.9mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 129% more potassium than white bread - white bread has 127mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both white bread and chickpeas contain small amounts of beta-carotene.
| White Bread | Chickpeas | |
|---|---|---|
| beta-carotene | 2 UG | 16 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.043 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and chickpeas contain significant amounts of linoleic acid.
| White Bread | Chickpeas | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 1.113 G |
| Total | 0.881 G | 1.113 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Bread or Chickpeas .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
White Bread g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or chickpeas contain more calories in 100 grams?Both white bread and chickpeas are high in calories. White bread has 50% more calories than chickpea - white bread has 238 calories in 100g and chickpea has 164 calories.
Does white bread or chickpeas have more carbohydrates?
By weight, white bread is high in carbohydrates and chickpea has 40% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does white bread or chickpeas contain more calcium?
Both white bread and chickpeas are high in calcium. White bread has 12 times more calcium than chickpea - white bread has 684mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does white bread or chickpeas contain more iron?
Both white bread and chickpeas are high in iron. White bread has 70% more iron than chickpea - white bread has 4.9mg of iron in 100 grams and chickpea has 2.9mg of iron.